This article is all about Impostor Syndrome including its definition and most evident characteristics, the major factors associated with the issue, ways in which it can be to some extent reduced, ways in which it can be avoided and many other equally important things. Continue reading and learn more!
What is impostor syndrome?
Perhaps quite often you reflect on your opportunities and success only to come to the conclusion that you had really deserved none of it because it was not of your own making? Or are there times when you doubt your own capacity?
In fact, are you even convinced that you are a fraud and that, at any moment, someone will discover this?
Although many people associate these intrusive thoughts with insecurity , the problem may lie a little deeper. On average, 70% of professionals working in the job market have already experienced these feelings , as if, at any moment, someone would discover that they are not capable of being where they are, of occupying the position they occupy.
This is called Impostor Syndrome, a term coined after the publication of a study that indicated that many highly successful female executives felt, deep down, that they were frauds. This phenomenon can affect both men and women, but women are the most affected.
However, despite the name, it is not a clinical condition, but the name given to this sensation that so many people have. It can be defined as a disorder of self-perception that is closely related to an illusion of inferiority.
Therefore, it is common for people to feel less important and/or less capable than their peers and other people around them.
What are the causes commonly associated with the problem?
Regardless of the specifics, it is necessary to stress that Impostor Syndrome is not a pathological disease. It has gained attention and has been researched within the past few decades, but it is not incorporated in the International Statistical Classification of Diseases and Related Health Problems (ICD) nor is it classified as a disorder. It is therefore both inaccurate and inappropriate to consider it an ‘official diagnosis’.
In most cases, it is regarded as a manifestation, something that individuals experience which can be directly related to depression and other disorders like ADHD, anxiety, et cetera. It is possible therefore that one of these conditions actually contributes to the manifestation of the Impostor Syndrome.
Usually, it is social and mental health care professionals who further expand the understanding of the problem in question – the problem is considered as a form of brain ‘thinking error’ that is a representation of the relatively high incompleteness of the cognitive understanding of the world.
What are the main symptoms of impostor syndrome in detail?
People diagnosed with the Impostor Syndrome often negate optimistic inner speech. This so-called mechanism is usually accompanied by false negative conviction of ‘I am unworthy’.
In general, these beliefs are built during childhood and adolescence, typically in very critical families, where comparisons are quite frequent. Normally, in such environments, there is a dynamic of high criticality and appreciation of incredible performances, such as academic achievements.
So, oftentimes, people who grow up in these spaces develop the mindset that they will only be worthy, valued, and loved if they are absolutely extraordinary. When that is not possible, everyone will automatically turn away and stop appreciating them.
Given this, it is quite natural that some signs and attitudes are easily perceived in individuals who live with Impostor Syndrome, such as those listed below.
Procrastination
It is quite common for people who feel less capable than others to be very resistant to doing something new, which triggers a lot of procrastination. After all, in their view, the more they “postpone” potential challenges, the longer it will take for them to see the expected “failure” result.
However, procrastination often ends up being a “shot in the foot”, since choosing not to make a certain decision will not eliminate your responsibility. In this way, it ends up increasing your anxiety level because you know there is something pending.
Over-comparison
The habit of comparing yourself excessively can be another sign of Impostor Syndrome, especially when “the grass always seems greener on the other side.”
When a person only sees quality in the work developed by their colleagues, for example, but their performance is always seen as “mediocre”, even if they constantly receive praise and have a good working environment, there is probably something wrong.
Of course, knowing how to recognize what other people do well has its positive side. However, establishing comparisons in which you are always the one who “loses out” triggers a series of negative feelings .
Need to please everyone
For people who live with Impostor Syndrome, charisma usually works as a “disguise” for their supposed lack of ability. In these cases, excessive friendliness borders on flattery , with the use of all possible resources to achieve the other person’s approval.
Fear of exposure
Another sign that is often associated with Impostor Syndrome is the fear of being seen and feeling exposed, since those who live with this problem are always afraid of being evaluated and judged. For this reason, it is common for these people to not want to be seen, to be more discreet and even avoid sharing their worries and concerns in their daily lives.
Overexertion
In order to justify their victories, those who suffer from Impostor Syndrome are usually constantly trying too hard to deliver high-quality work that, in their eyes, needs to be “perfect”. This happens because they see themselves as inferior to others and distrust their own abilities, which again generates more anxiety and stress.
How to alleviate these symptoms?
Achieving a relaxed mind is a big challenge for those who live with Impostor Syndrome. However, after identifying the signs and recognizing the condition, the starting point is to seek psychological help .
Support from a psychology professional will greatly contribute to the process of self-knowledge , helping you to identify what is motivating these feelings and what is behind this mentality that leads you to believe that you are a fraud.
Furthermore, it can guide you towards overcoming traumas and seeking new paths that allow you to evolve and grow in every way.
Another important factor in dealing with the symptoms of Impostor Syndrome that can so negatively affect your daily life is being able to count on someone you trust, such as a friend. Simply sharing your worries can greatly alleviate some of the afflictions.
However, the most important thing is to practice self-care . Start respecting your own limitations more and embracing not only your flaws, but also your compliments, avoiding comparing yourself to others as much as possible.
In this case, it is essential to try to identify what your triggers are. A very common example nowadays is social networks, which can represent sources of comparison with contexts that, in fact, do not coincide with reality. If this is your case, it may be interesting to stay away from them for a while .
Also try to practice exercises that help increase self-esteem and reduce stress and anxiety levels , such as yoga and meditation. In fact, setting aside time for enjoyable activities in your routine is essential, so set aside moments when you can do what you enjoy without pressure or demands.
These occasions even help to “clear your ideas”, helping you discover what makes you happy and promotes your well-being, both professionally and personally.
Remember that it’s okay to challenge your values and beliefs from time to time, as this process of self-discovery is valuable for your own growth, but there is a limit . So if you feel like you’re going beyond it, try, for example:
- reflect on whether your current position is the result of luck or your competence as a professional, it is important that you start to revisit and rethink your past and your successes;
- Thinking about your doubts is a good way to try to find out what is bothering you deep down. Is it uncomfortable that, for example, at the beginning of your career, you received a professional opportunity from a friend? Try to understand what makes you feel insecure;
- Focusing on the future and the possibilities that lie ahead can be very helpful, as it can put aside issues related to the past and turn your focus to the future . By focusing on future opportunities, you can maintain your focus on your own qualifications, making it possible to reach the position you believe you deserve to occupy.
- have a more tolerant point of view about yourself because the fact that Impostor Syndrome often affects successful people has a lot to do with the pressure they usually place on themselves. So, start changing your perspective about yourself, mainly by acting more receptive to your imperfections and limitations.
Is it possible to prevent impostor syndrome?
The answer is “yes”. It is possible to avoid Impostor Syndrome, but, as mentioned, the problem is usually associated with negative beliefs that have usually been developed throughout the individual’s life. Therefore, the process of “cognitive restructuring” can take some time and requires resilience. In your day-to-day life, it is ideal that you:
- try to reprogram your mind then, instead of telling yourself that you don’t deserve the praise and recognition you are receiving, remember that it is perfectly natural not to master everything and all things > remember, also, that you (like all people) will always be in constant evolution;
- express your feelings if you feel uncomfortable about something, share your concerns with people you trust, as dialogue can help you to significantly reduce intrusive negative thoughts;
- always take the context into consideration in certain circumstances, it is normal to not feel confident or have doubts. Just keep in mind that it is not about not being capable or being inferior to others, but rather, about a challenging moment;
- see failures as true learning opportunities; failures are part of everyone’s journey. So, find out what lessons can be learned from each one and use them constructively in the future;
- be kinder to yourself, remember that you are allowed to make mistakes occasionally and that it is essential to forgive yourself;
- seek support, you don’t have to do everything alone, on the contrary. Seeking help can lead you to another level of evolution in the medium term;
- Visualize your success in all areas, focus on the result you are seeking and “embrace” all phases of the process, as this will help you stay calmer.
As we have seen, no matter how great achievers they are, people who live with the symptoms of Impostor Syndrome are unable to recognize their own victories, no matter how great they are, and end up attributing them to any other factors, such as luck.
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